HIIT training

All that crap that doesn't fit any of the other forums
Huey
fairy gymnast
Posts: 6537
Joined: Wed Sep 25, 2002 2:45 pm
Location: Huey Christ Superstar: the second coming
Contact:

HIIT training

Postby Huey » Thu Mar 27, 2008 7:14 pm

Has anyone heard/done this before? Seems like a pretty good alternative to jogging if you're into doing exercise, particularly good for cardiovascular fitness.

HITT explained
________________________________________
A good way to burn fat without loosing all your muscle is to do HIIT training.

High Intensity Interval Training is a quick explosive way to burn fat.

If you want lots of info, scan the HIIT forum and ask for programs. Basicly after a warm up you sprint for 1min, then jog for 2mins then go back to sprinting, then running and so on and so on for 20mins.

the more fit you become the longer and faster you will be sprinting, but you always stick to 20mins.

Because it only takes 20mins, you will not feel as tired as if you were running for an hour, but you will have burned off the same amount of calories. HITT should be done 2-3times a week.

Remember to warm up and cool down. And if your lifting weights do your lifting 1st.

Dont do any exercise before eating breakfast, this exercise is high intensity and you may get dizzy and passout if your not well fuled.

VERY IMPORTANT - Take it slow, its much harder than it sounds.

program ideas

warm up= (slowly building your heart rate to 130-150)
cool down= (bringing your heart rate down to 110-130)

s= sprinting (fast enough to last only 1min)
r=running (fast enough to last only 3mins)
w= walking (at a pace to keep your heart rate high-swinging your arms)


begginers - run, sprint, walk
warm up
r-2min
s-1min
w-3min
r-1min
s-1min
w-3min
r-2min
w-2min
r-2min
w-2min
cool down

intermediate - sprint, walk
warm up
r-2min
s-1min
w-1min
s-1min
w-1min .............continue 1min walk and 1min sprint for 20mins

advanced - sprint, run
warm up
r-3min
s-1min
r-2min
s-1min
r-1min....................continue 1min run, 1min sprint for 20min.



I’m not much of a runner so I just did the beginners program and I’m absolutely knackered, my lungs are still burning.
Because he's the hero Punkas deserves, but not the one it needs right now. So we'll hunt him because he can take it. Because he's not our hero. He's a silent guardian, a watchful protector. A dark knight

Mi amore
Don't you know
My love I want you so
Sugar
You make my soul complete
Rapture tastes so sweet

Ventoux
Posts: 896
Joined: Wed Nov 27, 2002 2:53 pm
Location: Roma, Italia

Postby Ventoux » Thu Mar 27, 2008 7:37 pm

Read an interesting article about similar style of training from a cyclist and triathletes perspective awhile ago. Will post if I can find it.

User avatar
vibri
vib ribbon
Posts: 5315
Joined: Wed Apr 02, 2003 2:38 pm
Contact:

Postby vibri » Thu Mar 27, 2008 7:42 pm

A HIIDSW program would be sick

Warm flannels are the mad technology apparently
ImageImageImageImageImageImageImageImage

Huey
fairy gymnast
Posts: 6537
Joined: Wed Sep 25, 2002 2:45 pm
Location: Huey Christ Superstar: the second coming
Contact:

Postby Huey » Thu Mar 27, 2008 8:14 pm

Ventoux wrote:Read an interesting article about similar style of training from a cyclist and triathletes perspective awhile ago. Will post if I can find it.


I see no reason why you couldn't do it on a bike.

HIIDSW aint notin' new.
Because he's the hero Punkas deserves, but not the one it needs right now. So we'll hunt him because he can take it. Because he's not our hero. He's a silent guardian, a watchful protector. A dark knight

Mi amore
Don't you know
My love I want you so
Sugar
You make my soul complete
Rapture tastes so sweet

kimura
Posts: 357
Joined: Thu Nov 08, 2007 9:22 pm

Postby kimura » Thu Mar 27, 2008 8:30 pm

Its a good training regime, especially if your looking at buidling both short twitch and long twitch muscle for explosive movement and endurance aswell.

This is an old workout style with a new age name to it though lots of the Not so young gents do it after training.

Matt
Site Admin
Posts: 10639
Joined: Sat Apr 19, 2003 7:15 pm
Location: Palmerston North
Contact:

Postby Matt » Thu Mar 27, 2008 8:30 pm

I've seen variations of that - one that springs to mind is what was referred to as the 'West Ham Square', from the soccer club where it was popularised. It is similar to what Huey said - you run around a soccer field alternating between jogging a length, sprinting a width, running the diagonals, all sorts of combinations - the idea being to mimic in a compressed time frame the actions of an actual game.

I've had some coaches make you do parts of it backwards, just to be annoying.

The other simpler version is if you're out jogging you sprint between telegraph poles and jog the next two, and so on.

User avatar
MuscleMan
smut peddler
Posts: 11533
Joined: Wed Jun 01, 2005 1:01 pm

Postby MuscleMan » Thu Mar 27, 2008 8:34 pm

we do henemulas(sp) for rugby.

run the length, sprint the width, jog the diagonal

bang out about 5 of those over 2hrs

kimura
Posts: 357
Joined: Thu Nov 08, 2007 9:22 pm

Postby kimura » Thu Mar 27, 2008 8:36 pm

Iv heard of the ol' telegraph pole one..though probably as redundant as telegraph poles are eh.

Ventoux
Posts: 896
Joined: Wed Nov 27, 2002 2:53 pm
Location: Roma, Italia

Postby Ventoux » Thu Mar 27, 2008 8:36 pm

Huey wrote:
Ventoux wrote:Read an interesting article about similar style of training from a cyclist and triathletes perspective awhile ago. Will post if I can find it.


I see no reason why you couldn't do it on a bike.

HIIDSW aint notin' new.


The basis of the article was results of comparisons of different styles of training involving different frequency and intensity of intervals . I can't find it right now.

...

Postby ... » Thu Mar 27, 2008 8:50 pm

Matt wrote:I've seen variations of that - one that springs to mind is what was referred to as the 'West Ham Square', from the soccer club where it was popularised. It is similar to what Huey said - you run around a soccer field alternating between jogging a length, sprinting a width, running the diagonals, all sorts of combinations - the idea being to mimic in a compressed time frame the actions of an actual game.

I've had some coaches make you do parts of it backwards, just to be annoying.

The other simpler version is if you're out jogging you sprint between telegraph poles and jog the next two, and so on.


can you describe the basic or typical 'west ham square'
cos that sounds way more oi than hueys name
just the most og and trad version of the west ham square please :D

ImageImageImageImageImageImageImage

User avatar
Sicinius
Posts: 5093
Joined: Thu Oct 13, 2005 1:57 am
Location: Brutal Deluxe

Postby Sicinius » Thu Mar 27, 2008 9:07 pm

It's probably the best form of cardiovascular training I've ever done, but the problem for most people is that you have to be pretty fit to begin with, or you won't last more than 5 minutes.
Image

...

Postby ... » Thu Mar 27, 2008 9:37 pm

haha yeh, in this i will be fucked, but theres a rugbyfield right down the street from me, its time i stopped being a fucking slob.

User avatar
combatrock
Posts: 2433
Joined: Mon Feb 27, 2006 2:46 pm
Location: Tga / Ham / Akl

Postby combatrock » Thu Mar 27, 2008 9:55 pm

I do a similar thing for football pre-season. I guess what I do is closest to Fartlek training

A rough example from Wikipedia

# Warm up – easy running for 5 to 10 minutes.
# Steady, hard speed for 1.5-2 km; like a long repetition.
# Rapid walking for about 5 minutes – recovery.
# Easy running interspersed with sprints of about 50 – 60 m, repeated until a little tired. – Start of speed work.
# Easy running with three or four "quick steps" now and then (simulating suddenly speeding up to avoid being overtaken by another runner).
# Full speed up hill for 175 – 200 m.
# Immediately, fast pace for 1 minute.
# The whole routine is then repeated until the total time prescribed on the training schedule has elapsed

...

Postby ... » Thu Mar 27, 2008 9:58 pm

Image
Last edited by ... on Thu Mar 27, 2008 10:01 pm, edited 1 time in total.

User avatar
clancy
Posts: 781
Joined: Wed Jan 24, 2007 12:10 pm
Location: auckland

Postby clancy » Thu Mar 27, 2008 10:00 pm

i might give this a try.

sounds like fun, can't really do it on my regular route though.

User avatar
the croc
Posts: 5773
Joined: Thu Feb 02, 2006 6:35 pm
Contact:

Postby the croc » Thu Mar 27, 2008 10:58 pm

We got told to do a pretty rangi version of that for rugby training when I was about 12. Pretty much involved sprinting between two power poles, slowing to a jog until the next power pole then sprinting again. It was meant to 'simulate the stop-start nature of the game'. Or something.
There's more to life than thrash
So let's get really smashed
and do the heavy head dance

https://www.facebook.com/paekakarikipunkshow/


Return to “Miscellaneous”

Who is online

Users browsing this forum: No registered users and 14 guests